HEALTHY PARMESAN GARLIC CRUMBED FISH

INGREDIENTS

• 2 firm white fish fillets, skin off, at room temperature
• 2 tsp dijon mustard
• Olive oil spray
• Salt and pepper

Crumb

• ½ cup panko breadcrumbs
• 1 tbsp parsley, finely chopped
• 2 tbsp parmesan 
• 1 garlic clove, minced
• 1 tbsp olive oil
• Pinch of salt

INSTRUCTIONS

1. Preheat grill / broiler on high (like 400F/200C).
2. Combine the Crumb ingredients and mix well to combine.
3. Season each fillet with salt and pepper, then spread the mustard on the top of each fillet.
4. Press the crumb mixture onto the mustard on each fillet. Press down firmly to make it stick.
5. Spray an oven proof fry pan with olive oil and place on stove over high heat.
6. Place the fillets in the pan and cook for 1½ minutes, then place under the grill / broiler for 5 minutes.
7. The fish is ready when the crumbs are golden brown. Serve immediately.

Fried fish with garlic sauce

Makes 2-4 servings

Ingredients

• 400 g fish fillet (or whole fish)
• 1 tbsp salt
• 2 tbsp tapioca starch
• 1 onion, roughly chopped
• 6 garlic, minced
• 10 chilies, seeds removed and coarsely ground
• 100 g water
• 2 tbsp sugar
• 1 lime, juiced
• 2 tbsp fish sauce
• 20 g basil leaves
• 2 tbsp oil, and more for deep-frying fish

Directions

Clean fish thoroughly with cold water. Sprinkle some salt and lightly rub all parts of fish.
Sprinkle tapioca starch and distribute the flour evenly.
Fry on hot oil till crunchy, about 6 minutes each side. Remove from oil, set aside.
Heat some oil in a wok over high heat.
Add onion and garlic and cook quickly till fragrant, about 30 seconds.
Add chilies. Stir-fry quickly for a minute.
Combine water, lime juice and sugar. Lower heat and cook for 2 minutes.
Season with fish sauce.
Toss in basil leaves and remove from heat. Serve with fried fish.